Monday After Victory = Best Kind Of Mondays

Monday After Victory = Best Kind Of Mondays

Sign up for the In House Throwdown for this Saturday, September 15th.

 

MONDAY

CrossFit

Strength : Low Bar Back Squat
3-3-3-2-2-2

 

WOD : 5 Rounds
5 Front Squat 95/65
5 Power Snatch
10 Pull-ups
– Rest 1:00

S: 75/55, Jumping Pull-ups
L1: 75/55, Banded Pull-ups

Rx+: 115/75, CTB Pull-ups

 

Sweat

Core Work : 3 Rounds
40 Hollow Rocks
30 Air Squats
20 Push-ups
10 Cal AB/Row

  • After last round, 20 Burpees

 

Conditioning : 15m AMRAP
10 KB Goblet Squat
10 KB Swing, full OH
2 Wall Climbs
20s Hollow Hold
Run 200m

 

The Program

1. Strength and WOD

2. 7m AMRAP
7 Thrusters 185/135
14 GHD Situps